Bandit CrossFit WOD–Monday, March 31, 2014

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Main - CrossFitLast day to do Open WOD 14.5 All others, Open Gym, your work is posted below.View Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.phpConditioning2: CrossFit Games Open 14.5 (Time)For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing…

Bandit CrossFit WOD–Friday, March 28, 2014

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Main - CrossFitToday we'll be doing the Open WOD 14.5 in all classes! We will need as much help judging as possible. So, please hang around if you can. Also, IMPORTANT Class UPDATES: 3/28: Open 14.5 in all classes.View Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.phpThe warmup for this WOD will…

Bandit CrossFit WOD–Thursday, March 27, 2014

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Main - CrossFitThe last Open WOD is being announced tonight at 7 pm. We're watching it at the gym.View Public WhiteboardWarm-up1: CrossOver Symmetry Iron Scap (No Measure)2: Reverse Hypers (3x12 medium -- rest 90 seconds)Mobility3: Barbell Quickie (No Measure)http://www.mobilitywod.com/2012/09/seriously-do-this-yesterday-one-of-my-all-time-shoulder-fixes/4: Shoulder Extension Stretch w/bar (No Measure)https://www.youtube.com/watch?v=x1T_OG3ISbcConditioning5: 1000m Row (Time)Max Effort 1000m…

Bandit CrossFit WOD–Wednesday, March 26, 2013

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Bandit Barbell Snatch Warmup (No Measure)Barbell3: Power Snatch (5 Min EMOM -- 2 Power Snatches)4: Power Clean and Push Jerk (5 Min EMOM -- 1 Power Clean + Power Jerk)Power Jerk and Push Jerk=same difference. CrossFitters say Push Jerk (typically) Weightlifters…

Bandit CrossFit WOD–Tuesday, March 25, 2013

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Main - CrossFitAt last glance, Team Bandit CrossFit in 101st in the region! Not bad, Bandits!! We've got one more workout to break into that top 100 and meet our goal!View Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Bandit Barbell Clean AND Jerk Warm-up (No Measure)Strength3: Power Clean+Front Squat+Power Jerk (3x…

Bandit CrossFit WOD–Monday, March 24, 2013

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.phpStrength2a: Sled Pulls (6x50 meters 180# men, 90# women, 90 sec)Walk, do not run. Drive through the heel with every step. You should feel your hamstrings lighting up. Do this with a partner. One pulls, one walks beside, waiting for turn. See…

Bandit CrossFit WOD–Wednesday, March 19, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Bandit Barbell Clean AND Jerk Warm-up (No Measure)Strength/Skill3: Pistols (5x8 alternating, max weight, rest 1 min)Go up in weight each set. If you cannot do pistols, use bands on pullup rack for scaling.Conditioning4: Metcon (Time)5 rounds 5 Power Clean and Jerk…

Bandit CrossFit WOD–Tuesday, March 18, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Bandit Barbell Clean AND Jerk Warm-up (No Measure)Barbell3: Clean and Jerk (3 x 2+1 (2 clean/1 jerk) @ 85%)Conditioning4: Metcon (AMRAP - Reps)AMRAP- 6 min 20 calorie row 10 toes to bar rest 1 min AMRAP 5-min 15 calorie row 10…